Can’t last more than one hour infront of computer screen

Recently i started to worry about my overall health. I can last hours in front of computer screen without experiencing any backache, neckache eye soreness or even headache. However, in past weeks, i can only last about one hour before those backache, neckache and eye soreness hit me. Apart from that i also noticed that my overall mood and energy was low during throughout the day regardless its weekend, monday or any workday.

Then i stumbled upon an article that discuss about the negative effect which often experienced for someone who never or rarely did an exercise. Surprisingly, the symptoms that i encountered last week are matched with the article claims such as:

  1. Lowmood - exercise produce “good mood” chemistry called as dopahime and i never exercise.
  2. Decreased bone density - this should explained my backache and neckache.
  3. reduced cardiovascular capabity - affecting my stamina and overall energy

Starting from today (12 june 2026), i will commit to do exercise daily.

I weight about 73 and am only 163 cm tall… based on the BMI calculator i am categorized as “overweight” at 27.5 BMI index. Its only about 2.5 left from being obesity. What a mess.

Created a simple excersie program

I watched some excercise guide on youtube and tried to adopt those simple daily exercise program. I will try to do following body exercise movement daily (arround 10 to 15 minutes)

Neck shoulder exercise

  • Bend head into right shoulder for 15 seconds X 3 (side bend)
  • Bend head into left shoulder for 15 seconds X 3 (side bend)
  • Bend head to front until my chin touch the chest for 15 seconds X 3
  • Bend head to the back for 15 seconds X3
  • Neck rotation (left) for 15 seconds X3
  • Neck rotation (right) for 15 seconds X3
  • Look down and look up while kneeling, hands and leg on the floor (Catcow strech) for 15 seconds X3

Upperbody and Back

  • Bend hand adn arm to the left for 15 seconds X3
  • Bend hand adn arm to the left for 15 seconds X3

Leg

  • Lift right leg for 15 seconds X3
  • Lift Left leg for 15 seconds X3

it should only take arround 10 minutes to complete all those movement.